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Meal Plan & Grocery List {Week of 2/3/20} | 21 Day Fix Meal Plan | WW Meal Plan

  • Author: Nancylynn

Description

Enjoy a 21 Day Fix meal plan to make your week go more smoothly with a breakfast, a lunch, and 5 delicious and healthy dinners. Included with a printable grocery list and printable meal planning spreadsheet.  WW Blue points are calculated for this WW meal plan, too!


Ingredients

Scale

Breakfast:  21 Day Fix Roasted Acorn Squash with Sweet Whipped Ricotta

21 Day Fix: 1/2 RED, 1 GREEN, 1 TSP (per serving) | WW Blue Points: 7 points (per serving) | [Recipe makes 2 servings]

Groceries:

  • 1 Acorn Squash
  • 3/4 cup of part skim ricotta (sub coconut yogurt for dairy free)
  • coconut oil
  • cinnamon
  • sea salt
  • 2 tsp pure maple syrup (can sub honey)
  • vanilla extract
  • liquid stevia
  • 23 tsp of vanilla or regular almond milk (or milk of choice)

Lunch:  Instant Pot Chicken Tortilla Soup {21 Day Fix}

21 Day Fix: 1/2 RED 1/2 GREEN 1/2 YELLOW (per serving) | WW Blue Points: 1 point (per serving) | [Recipe makes 6 servings]

Groceries:

  • 1 1/4 lb raw boneless skinless chicken breasts (about 34 Breasts)
  • 10 oz. diced tomatoes with green chilies
  • 14.5 oz. diced tomatoes (no salt added)
  • 1 cup frozen corn thawed
  • 1 cup black beans (no salt added)
  • 1 medium onion
  • 1 jalapeno
  • 2 cloves garlic
  • 4 cups of organic, low sodium chicken broth or stock
  • ground cumin
  • chili powder
  • Himalayan salt
  • black pepper
  • 4 organic corn tortillas
  • olive oil cooking spray
  • Optional toppings – avocado, cheese, lime, Greek yogurt, cilantro

Monday: 21 Day Fix Spinach and Sausage Lasagna Roll Ups

21 Day Fix: 1 1/4 RED, 3/4 GREEN, 1 BLUE, 1 YELLOW (per serving) | WW Blue Points:  11 points (w/ 99% ground turkey) or 14 points (sweet Italian chicken sausage) (per serving) | [Recipe makes 4 servings]

Groceries: 

  • 8 whole wheat or gf lasagna noodles
  • olive oil spray
  • 1 pound ground sweet Italian chicken sausage (don’t like? Use lean ground beef or turkey)
  • 10 oz frozen chopped spinach (or fresh!)
  • 8 oz part skim ricotta or cottage cheese
  • 1/3 cup grated Parmesan cheese
  • 1 egg
  • salt and fresh pepper
  • (optional) crushed red pepper
  • homemade or no sugar added tomato sauce (like Rao’s)
  • 1 cup mozzarella cheese

Tuesday:  21 Day Fix Mexican Lasagna

21 Day Fix: 1 YELLOW 1 GREEN 2/3 RED (but a full red if using the yogurt sauce) 1 BLUE (with avocado)(per serving) | WW Blue Points: 9 points (per serving) | [Recipe makes 6 servings]

Groceries:

  • 2 bell peppers
  • 1 medium onion
  • 1 lb lean ground sirloin or other protein
  • 2 T salt free taco seasoning
  • 1 1/3 cups shredded cheddar cheese
  • 3/4 cup of refried beans
  • 1/4 cup of corn
  • 1 can of Rotel
  • olive oil cooking spray
  • 8 gluten free corn tortillas
  • TOPPINGS –cilantro, 2/3 cup of diced avocado, diced jalapeno, cilantro lime yogurt sauce

Wednesday:  Instant Pot Beef and Broccoli (21 Day Fix)

21 Day Fix: 1 RED, 1 GREEN, 1/2 tsp (per serving) | WW Blue Points:  6 points (per serving) | [Recipe makes 4 servings]

Groceries:

  • olive oil
  • 1 1/2 pounds of flank steak
  • 1/2 cup shallots (about one whole shallot)
  • 2 cloves of garlic
  • freshly grated ginger
  • 2/3 cup beef stock (or sub water)
  • 1/3 cup of coconut aminos (or sub low sodium soy sauce)
  • 2 T plus 1 tsp honey
  • 3 1/2 cups of broccoli florets
  • 1/2 T arrowroot or your favorite thickener/flour (cornstarch also works well)
  • scallions
  • salt
  • crushed red pepper

Thursday: 21 Day Fix Instant Pot Maple BBQ Chicken (Slow Cooker Option) with Instant Pot Mac and Cheese {Gluten-free}| 21 Day Fix Instant Pot Mac and Cheese {Weight Watchers Freestyle}

Chicken – 21 Day Fix: 1 RED, 1 TSP (per serving) | WW Blue Points: 8 points (per serving) | [Recipe makes 4 servings]

Mac and Cheese – 21 Day Fix: 1 1/3 YELLOW, 1/3 GREEN, 1 BLUE, 1/2 tsp (per serving) | WW Blue Points: 6 points- low fat cheese; 10 points- full fat cheese (per serving) | [Recipe makes 8 servings]

Tip for FIXERS: In order not to go over on your allotted YELLOW for the day, you can omit the tortilla strips on your soup at lunch today.

Groceries:

Chicken

  • 1 to 1.5 pounds of boneless, skinless chicken thighs
  • 1/2 cup tomato paste
  • 1/4 cup of coconut aminos (or sub low sodium soy sauce if not gluten-free)
  • 3 Tbsp pure maple syrup
  • apple cider vinegar
  • garlic powder
  • onion powder
  • sea or Himalayan salt and black pepper
  • optional – thickener of your choice (arrowroot, tapioca, cornstarch, etc)

Mac and Cheese

  • 1 head of cauliflower
  • 2 1/2 cups of chicken broth (can sub water)
  • 3 cups of elbow pasta (I used a 12 oz box of gluten free Barilla)
  • 4 tsp of vegan butter or ghee (can sub regular butter)
  • 2 1/2 cups of freshly shredded sharp cheddar cheese
  • 2 T pecorino romano (optional, but highly recommended!)
  • garlic powder
  • dry mustard
  • Himalayan salt

Friday:  Instant Pot Sausage Broccoli Pasta (21 Day Fix)

21 Day Fix: 1 RED, 1/2 to 1 GREEN (depending on how much broccoli you use), 1 YELLOW, 1/2 BLUE, 1/2 tsp (per serving) | WW Blue Points: | 7 per serving without cheese, 9 per serving with cheese | [Recipe makes 4 servings]

Groceries:

  • olive oil
  • 1 lb spicy or sweet Italian poultry sausage
  • 1/2 onion
  • 4 cloves of garlic
  • 1 1/2 cups of uncooked gluten free pasta
  • 24 cups of fresh broccoli florets
  • 2 cups of low sodium chicken broth or stock
  • crushed red pepper
  • 2/3 cup Parmesan cheese